CrossFit Martha's Vineyard

WOD:
Option 1:
A. Deadlift x 20
Build to a heavy set of 20 reps

B. 3 Rounds (20 min cap)
30 Lateral Burpees
20 Hang Power Cleans (115/85)
100 Double-Unders

Option 2:
5 Rounds
10 Floor2Bar Touches
20 Good Mornings (45/35)
30 Hang Power Cleans
40 Alternating Plate Hops
50 Russian Twists

WOD:
Option 1:
"Kelly"
5 Rounds
400m Run
30 Box Jumps
30 Wallballs

Option 2:
25 min AMRAP 
20 Calorie Machine
10 Single DB Devils Press
20 Single DB Step Ups
10 Alternating V-Up

WOD:
Option 1:
A. Strict Press x 3

B. 20 min AMRAP
15/12 Calorie Bike
Max Unbroken Push Jerks (115/85)
15/12 Calorie Bike
Max Unbroken Strict Pull-Up

Option 2:
A. Strict Press x 3

B. 20 min AMRAP
21/15 Calorie Row
Max Unbroken DB Bench Press
21/15 Calorie Row
Max Ring Rows

WOD:
Option 1:
Teams of 2
30 min AMRAP
12 Toes2Bar
20 DBL DB Reverse Lunges (50's/35's)

*switch after 500/400n Row*

Option 2:
25 min AMRAP
18/12 Calorie Bike
18 BW Reverse Lunges
18 V-Ups
18 Pull Aparts (palm up and down)

We are happy to announce we are adding an 8am class
on Tuesdays and Thursdays starting next week!

WOD:
Option 1:
10 Rounds
3 Clean & Jerks (155/105)
200m Run
1 Round of "Cindy"

"Cindy" - 5 pull-ups, 10 push-Ups, 15 air squats

Option 2:
28 min AMRAP
20 Single DB Hang C&J's
200m Run
20 Single DB Bench Press
20 Single DB Squats

Starting next week (9/20) we are adding a 
8am class every Tuesday and Thursday!

WOD:

Option 1:
A. Back Squat x 8
Build to today's heavy set of 8 reps

B. 20 min AMRAP
5/4 Calorie Bike
100m Farmer's Carry (50's/35's)
10/8 Calorie Bike
100m Farmer's Carry
15/12 Calorie Bike
*keep adding 5/4 calorie bike*

Option 2:
EMOM x 30
GOAT

WOD:
Option 1&2:
For time:
20 Double-Unders, 2 Hang Snatches (115/85)
40 Double-Unders, 4 Hang Snatches
60 Double-Unders, 6 Hang Snatches
80 Double-Unders, 8 Hang Snatches
100 Double-Unders, 10 Hang Snatches
*directly into*
30 Sit-Ups, 1000m Run
30 Sit-Ups, 800m Run
30 Sit-Ups, 600m Run
30 Sit-Ups, 400m Run
30 Sit-Ups, 200m Run

*Modify Barbell Snatches to 2x DB Hang Snatch*
*Modify DU's to 1.5x Single-Unders, 2x Alternating Plate Hops, 1x Double foot plate hop*
*Modify Run to 1250/1000m, 1000/800m, 750/600m, 500/400m, 250/200m row
and Bike to 55/50cal, 45/40cal, 35/30cal, 25/20cal, 15/10cal *
*Modify sit-ups to 1:00 Plank*

WOD:
Option 1:
A. Deadlift x 1
build to today's heavy single

B. 150 Wallballs
*every 2:00 18/14 calorie row*

Option 2:
EMOM x 30
Drop-ins
Plank K2E's 
Inertia Wave
Air Chair
Alternating V-Up
Prowler Push

WOD:
Option 1:
5 x 4 min AMRAP
21/15 Calorie Bike
15 Burpee Box Jumps
Max Shuttle Runs
*rest 4 mins*

Option 2:
6 Rounds
30 Banded Side Bends
30 Sit-Ups
30/21 Calorie Row

WOD:
Option 1:
"Always Remember"
Teams of 2 (45 min cap)
Buy-in: 2001m Row
4 Rounds
9 Rope Climbs
11 Bear Complex (135/95)
Cash-out: 2977m Row

1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Option 2:
29:77 min AMRAP
9 Burpees
11 DB Cleans (left)
9 Toes2Bar
11 DB Cleans (right)
9/7 Calorie Bike
11 DB Squats